In this post, I want to address how to do intermittent fasting if you workout in the morning.
The worry that most people have is that they will impede their progress if they don’t consume a post workout meal…
Ultimately, what is of utmost importance is your total calories and macros over the course of the day. As well, structuring your diet in a way that makes it as enjoyable as possible.
Very few people consistently hit their calories and macros on a diet…. Don’t believe me? It’s the truth! Otherwise, everyone that wanted to be shredded, would be shredded.
But very few people ever reach their body fat goals! The reason, getting to a very low body fat is really, really freaking hard.
But when you can find the most enjoyable way to hit your calories, achieving your body fat goals becomes effortless. One of these strategies involves saving your calories for later in the day.
So if you are training in the morning, I still recommend pushing your first meal until lunch time or the afternoon!
Here’s How it Would Look
Wake up: 7am
Workout: 7:30-8:30
Apple: 12pm
First meal: 2pm
Obviously, you can adapt this to your lifestyle and the time you wake up. If you wake up at 11am, don’t break your fast with a meal or fruit, until at-least 3pm.
Here’s another important point to make! Research is clear, that setting more calories and carbs for the evening leads to improved fat loss and muscle retention on the diet.
I am a firm believer in saving more calories and food in the evening, regardless of when you train! Now, if you want to be very cautious, you can supplement with two doses of 10g of branch chain amino acids around training.
For example, one dose about 10 minutes before training. And a second dose 1-2 hours after your workout. This will elevate protein synthesis.
I Truly Believe This is Unnecessary
That said, I truly believe this is unnecessary! I truly believe if you are hitting your calories/macros each day and building strength in the gym, you already have everything you possibly need.
Stressing over post workout nutrition, meal timing and BCAA’s is missing the absolute point! It’s about making your nutrition extremely enjoyable and making progress in the gym.
Those are the drivers of an amazing physique!
Final Point
If there’s anything to take away, it’s this! The most important thing is structuring your nutrition in a way that is enjoyable. If you stick to your calories/macros, you will achieve your physique goals.
Anything that makes that harder or more complicated, is seriously hurting your success. If you’re scared to ditch pre and post workout nutrition, I get it.
But your fear is not rational. Jump in head first. Track your lifts, hit your nutrition, and watch your physique transform. If you’re making weekly progress and enjoying the journey, then you’re absolutely freaking killing it.
I’ve built my physique off training 2-3 days per week, intermittent fasting, fasted training, lots of chocolate, and most of my protein in one meal a day and absolutely no supplements.
And I regularly get accused of juicing lol! For example, see the pic below:
How is it possible that I have achieved such incredible results, while doing things so differently? You guessed it, I focus on what actually matters.
Progressing in the gym, even if that means just two workouts per week. And finding the most enjoyable way to hit my calories.
Besides, getting in a huge chunk of calories in the evening, is exactly what our body wants. It goes with our natural biorhythm. Big meals trigger the parasympathetic nervous system.
In other words, after eating a big meal, we feel relaxed, tired and sleepy…. Do you really want to be tired and sleepy during the day?
Probably not! If that’s not concrete reason to eat more at night and less during the day, I don’t know what is ;)
Next Step
If you’re ready to join Kinobody and pursue one of my courses to achieve your physique goals, take the Kinobody Physique Survey.
If you simply want to lean down as fast as possible, then I’d suggest getting on the Aggressive Fat Loss Program.
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